Medal-Winning Diet Tips From Olympic Team Nutritionists

Why it works for Olympians
To make it to the Olympics, you need to have your nutrition dialed in, which means knowing exactly what to eat and drink, when, and how much. The best athletes consider food as fuel, explains Nancy Clark, M.S., R.D., CSSD, a certified sports nutritionist who has worked with elite-level athletes competing in several Olympic Games. "Nutrition is part of their overall lifestyle, just like their training or sleep."

Why it will work for you
"Many people fuel their cars better than their bodies," Clark says. "If you wouldn't put low-octane gas into a Porsche, then why would you eat low-quality food?" Before taking a bite of anything, ask yourself: "How is this going to make me feel or perform?" Use an online or notebook tracker, and start monitoring what you eat and drink and how it makes you feel for at least three days a week (more is better).

Why it works for Olympians
"Caffeine is a known performance-enhancer and coffee is an all-natural source of caffeine that athletes love," says Alicia Kendig, MS, RD, CSSD, a senior sport dietitian at the United States Olympic USOC. "I wish I could travel with a barista." To reap the most performance-enhancing benefits, athletes will have 200 to 300 mg of caffeine (about two to three cups of coffee) about 90 minutes before an event. We also have them limit or avoid coffee and caffeine for about seven days leading up to their event so that they'll get the maximum benefit from the caffeine, she says.

Why it will work for you
The Dietary Guidelines for Americans say that up to 400 mg of caffeine (that's three to five cups of coffee) per day is fine and that java may provide health benefits. Coffee is rich in beneficial antioxidants, and coffee drinkers generally have a reduced risk for some chronic diseases, like type 2 diabetes and cardiovascular disease. It has also been shown to help improve mood (duh!). Not to mention, research has refuted the long-held notion that drinking joe will make you dehydrated.

Why it works for Olympians
Athletes start drinking water as soon as they get up and continue drinking fluids throughout the day, says Meg Mangano, RDN, CSSD, team nutritionist for the LA Clippers and member of the USOC Sport Science Network. Dehydration can significantly impact performance, and drinking more fluids is one of the easiest things an athlete can do to improve his or her performance. Most top athletes drink about 1/2 to 1 ounce of fluid per pound of bodyweight every day, and at least half of those fluids should be water.

Why it will work for you
"Most people live in a constant state of mild dehydration, which will decrease your performance," Mangano says. A good goal is to drink about half your bodyweight in water (or other calorie-free beverages) every day. That means if you weigh 150 pounds, you should aim to gulp down 75 ounces — nearly 10 cups — of H2O.

Why it works for Olympians
Sports nutritionists say that the difference between an elite and average athlete often comes down to their attention to recovery. That's because the physiological adaptations to get stronger, faster, and fitter come from optimal recovery — not from the workout itself. Olympic athletes jump-start their recovery by focusing on three Rs: rehydrate, refuel, and rebuild. Fluids are necessary to replace fluids lost from sweat, carbs replenish muscle glycogen, and protein helps rebuild and repair damaged muscle tissue.

Why it will work for you
The American College of Sports Medicine recommends eating protein and carbohydrates immediately after and up to two hours post-exercise to enhance muscle protein synthesis. The goal is about 20 grams of protein (0.13 grams per pound) and at least 50 grams of carbs. Try one of these three recovery smoothies. Or enjoy a turkey sandwich with a piece of fruit and sports drink, a chicken or bean burrito bowl with brown rice, or half of a whole-wheat bagel with nut butter.

Why it works for Olympians
Olympians have turned to seafood as they look for protein sources that go beyond providing essential amino acids that help build and repair their muscles. It's no wonder tuna is considered a staple in most athletes' diets. In fact, at the 2016 Summer Games, athletes are expected to eat more than 82 tons of seafood. "What's great about fish is that it provides lean protein, plus anti-inflammatory omega-3 fatty acids, which have a lot of health benefits and can aid recovery," Kendig says.

Why it will work for you
Eating at least two seafood meals per week helps ensure that your body will have the right amount of omega-3s (both DHA and EPA) to improve heart health, cut the risk of type 2 diabetes, and help maintain a healthy weight. What's more, a new study published in the Nutrition Journal reported that pregnant women who reel in the recommended amount of seafood could boost the IQ of their children by up to three points at age 9. That's thanks to the brain-boosting benefits associated with the omega-3 fats in fish.

Why it works for Olympians
Carbohydrates are the primary fuel source for your muscles, and elite athletes know the type, timing, and amount they need to maximize their performance. For most Olympians, more than half of their daily calories come from nutrient-rich carbs, like whole grains, fruit, potatoes, beans, and legumes. Sports drinks and other primarily simple-sugar options are generally reserved for before, during, and after exercise — not while watching TV.

Why it will work for you
There's no need to fear carbs as long as you choose the types that are rich in nutrients and keep tabs on how much and when you eat them. To help ensure that you use carbs to fuel exercise or recovery, time them around your workouts. You also want to eat the majority of your carbs earlier in the day when you're most active.